Ekubumbeni - ntoni na? Ekubumbeni indlu: Uqeqesho ukunciphisa umzimba

Kutshanje, xa abafazi beze zezemidlalo, ziyalufumana ishedyuli kweeklasi zeqela yaye ngokufuthi ucingela malunga yintoni na le nto okanye loo msebenzi. Igama ezininzi eziqhele ukusetyenziswa phakathi kwabo - ukulungisa. Yintoni efihliweyo emva kwezi leta, yaye kutheni amakhulu amawaka abantu basetyhini ukuba benza yonke imihla, isaqhubeka ukuba sihlale imfihlelo abaninzi. Yintoni na ukuba yahlukile aerobics yaye yintoni iingenelo zalo?

Ekubumbeni - ntoni kwaye yintoni iingenelo zalo

Xa inguqulelo lokoqobo ukusuka ukulungisa IsiNgesi lithetha "ukwenza imilo." Nangona abantu abaninzi, yaye nguye kunye nophuhliso lwenkqubo emidlalo ngokuba abasemzini, kodwa ikhredithi fanele ngokupheleleyo ngummi Russian Prohortsevu iikulya Viktorovich, apho amalungelo awodwa abenzi ngokusemthethweni.

Ukubumba yindlela for ngenjongo ukutshintsha iimilo, ukukhuthaza ukufunyanwa umzimba. ukwakhiwa Train iibhloko 11 beemvavanyo ejoliswe lokufundiswa amaqela izihlunu ngamnye. Le nkqubo efanelekileyo kwabasetyhini abakubudala ezahlukeneyo kwaye ibandakanya iinguqu umzimba ngokukhawuleza. Kodwa ukuba nje ukuba bathembele ekulolongeni enye. Yintoni na umdlalo ngaphandle isondlo esifanelekileyo kunye nokugcina ubomi obusempilweni?

Le mithambo ziyilelwe ngendlela yokuba onke amaqela kwezihlunu zilayishwe nangendlela ecwangciswe kakuhle ngokulandelelana kwaye yonke, kwanabo ukuba phantse inxaxheba imihla msebenzi.

Ekuqaleni, ekubumbeni indlela inkqubo yoqeqesho kwi computer. Le nkqubo isekelwe phezu imodeli yemathematika, nto leyo evumela ukuba bathelekise utshintsho kwi parameters zomzimba endleleni eya inguqu ngemfano reference. Ngokuxhomekeka kuhlobo mzobo kunye neempawu ngamnye yokwakheka, kuba umfazi ngamnye uyakwazi ukukhetha i iseti ngamnye beemvavanyo eziya kuba qiniseka ukugcina umzimba wakhe ukuba reincarnate ngokomzekeliso ivumelane ne mncane.

umsebenzi ekulolongeni

Ukuze ukuba basebenzise aba yimpumelelo yaye kwangaxeshanye musa ukulimaza umzimba, ekubumbeni kwabasaqalayo kufuneka lithantamise. Qala ukuba azibandakanye kuphela emva kokuba umphathi uvavanyo okhethekileyo, kukuvumela ukuphawula Izimo, kunye nokuhlola umgangatho iyonke yabafazi. Emva kweeveki 5-6 emva kokuqalisa loqeqesho umqeqeshi kufuneka ukuphinda uvavanyo ukwenzela ukubonelela nokuphambuka kunokwenzeka ukususela ekusukulweni emzimbeni imodeli okusesikweni. Oku kwenzelwa ukuqinisekisa ukuba yeyiphi izihlunu kufuneka andise umthwalo, okanye ngolunye uhlobo.

Kakade ke, wonke umfazi unezakhe isicwangciso ukulungisa umzimba zawo, kunye nokusetyenziswa ekwakuphilwa asukele iinjongo ezimbini eziphambili: catabolic kunye steroid.

Eyokuqala ibandakanya ekunciphiseni amanqanaba kwamafutha emzimbeni, oko kukuthi, ukwehla kobunzima, kwaye eyesibini - uncedo kwezihlunu okwandayo.

Yonke imisebenzi zenziwa ukumodareyithwa, ngaphandle koxinzelelo ngokungafanelekanga kwi amalungu kunye nenkqubo intliziyo. Umahluko Inqununu ukusuka aerobics ukulungisa, nto leyo enika kuye inzuzo lilele yokuba koovimba amanqatha litshe liphele ngexesha umthambo, yaye emva koko ngaphandle kokuba amanzi kuphela amanqatha omzimba kunye carbohydrate. Oku kwenza uqeqesho ngaphantsi esebenzayo, kodwa akukho ngaphantsi olusebenzayo.

elwe ekubumbeni

Izifundo ekubumbeni hlobo, ziluncedo kuphela xa ngobuchule. Sebenzisa olu hlobo loqeqesho ngenjongo ndahlukane ngomgubo wengqolowa obunzima buziikhilogram engaphezulu kunokuba xa sele ukulungele ukuba yinguquko ebomini kuya kufuneka ukutshintsha kuphela kwinqanaba lomsebenzi umzimba, kodwa mikhuba ukutya, indlela zolonwabo kunye inqubo.

Coach ngokusekelwe iimvavanyo liqhube noqeqesho inceda upeyinte ukutya, nto leyo kubonakala ngokuchanekileyo yonke ephilayo, kwaye kunegalelo umzimba olunzulu. Ngokuqhelekileyo, xa undwendwela uqeqesho ukulungisa ayikhuthazwa ukuba badle ukudla ophezulu osidingayo, kunye notywala.

Asinako ukuba umqeqeshi kuphuhlisa ukutya. Kunoko, ukuthi ima umthamo ekudleni, kwaye oko kunciphisa ukudla isonka kunye nemveliso confectionery. Njengoko ingcebiso jikelele - ukwala olunamafutha kunye nokutya eqhotsiweyo efanelekileyo indawo kunye yaseHyena okuphekiweyo.

Xa senza umthambo kwi Inqanaba lesibini noqeqesho - lo steroid - imigaqo ukutya isekelwe phezu ukuxhaphaka iiprothini ekutyeni. Oku kungenxa nemfuneko yokwakha uncedo kwezihlunu.

Nokulunga umthambo ixhomekeke ngokupheleleyo izizathu zakho, njengaye nawuphi umphumo efunyenweyo kwixesha ngokwanelisayo msinya, ukuba umntu athobele zonke iimfuno umqeqeshi, kwaye ilawula awuzali.

ekubumbeni ekhaya. Yintoni self-ukhuthazo?

Ayizizo zonke umfazi unalo ithuba lokuya ejimini okanye iqela izifundo. Izizathu oku kwahluka kakhulu, kodwa umnqweno nomtsalane kwaye slim - lophawu ebalulekileyo ubuntu ababhinqileyo. Ukuze bazive bezithembile yaye ukuba ahlale kwimilo elungileyo elibonakalayo, musa ekubumbeni ekhaya. Ngokwahlukileyo zonke lula ndicinga ukusebenzisa ekhaya rhoqo ekhaya kuba nzima kakhulu, ngoko ke kubalulekile ukuba ukwakha kwindlela yakho zenkuthazo, uze uqalise inkqubo umthambo rhoqo.

The main izizathu apho lunokubangela ukuba umfazi ukuba bacinge malunga ngokunciphisa umzimba:

• kamsinya nje uva kwamkelwe ngokuphandle umntu ukuba ndingaphila, ngoko nangoko uqalisa kufuna ubunzima chatha kwaye ithande ukuba kuthi ndlela-ntle kubo;

• xa embalwa imizuzwana njengesiqhelo ZIP amaqhosha isondo okanye onxiba zakho ozithandayo similise Isibini eloyikekayo lemizuzu, ngoko ke isizathu ngokwenene ukucinga malunga esinqeni sakhe;

• fashion kukuba balungiselelwe iHlumelo ifoto nabakuvuyelayo ukwabelana ngazo kwi social networks - azisebenzisele onamandla kunene inkuthazo;

• ukuphelelwa umoya kunye nezinye iingxaki zempilo eziye zabakho ngesiquphe kunye iisentimitha ezingafunekiyo kwi esinqeni kunye esinqeni,

• msinyane nje ukuba emke ngokwalo wondela abanomdla ufana nomntu, into yokuqala analo ukuza engqondweni - ukukhangela njani ngathi ukuba le mbono wayengekho isiphelo.

Wena isigqibo ukuncipha. ukuqala phi?

Ekubumbeni kwabasaqalayo inokuba umsebenzi onzima ukuba ngaphambili ukubamba sothethathethano lwangaphakathi kunye naye yaye ekugqibeleni isigqibo ukuya kufika entanjeni. Ngoko ke, ukuba ufuna ukwehlisa umzimba liyinyaniso, bagqiba ekubeni ukuba kuthi ndlela-ntle umzimba, kufuneka enze le manyathelo alandelayo:

• liqhubeke ngokuphunyezwa icwangciswe nangoko, ngokudlulisela isithembiso ukuqala ngomso;

• Jonga izidlo zethu ngexesha umthambo eqatha khumbula ukuba iicarbohydrate elihlolwa ngcono zidliwe kusasa;

• enciphisa ngokuqatha umzimba umkhondo ukutya qabane ukuba ukwehla kwi mood kwaye demotivate inxaxheba ekwakheni;

• ukunciphisa isabelo eqhelekileyo yokutya ngokwandisa inani ubuchule yayo;

• ukuba isigqibo sokuqheli- ekubumbeni imithambo ekhaya ukunciphisa umzimba ngempumelelo ukwenza nayiphi na inkqubo yevidiyo, ukwenzela ukuba babele kakuhle umthwalo wonke umzimba yaye kwangaxeshanye ubuncinane ezithile ulawulo nobungcali.

Imithetho e ukusebenzisa ekhaya

Ekhaya ekubumbeni kuquka ukunamathela kwimithetho elula ukuze ukusebenzisa ngempumelelo zenzeka. Yonke imisebenzi kufuneka kuqala eshushu-up. Eyona nto ibalulekileyo - ukubona umoya, nekufuneka ukubaleka, kungenjalo kufuneka ucinge ngendlela kuyacetyiswa ukuba baziqhelanise ekubumbeni ekhaya.

Iiklasi ziyasebenza ukunciphisa umzimba xa ukhatshwa ngumculo ezinesingqi. Ekupheleni kwiyunithi nganye imithambo iqela umthwalo-obuvelisa kwezihlunu kufuneka bangenele uphawu kudinwa. Kuba ziphumo zinqwenelekayo, umthambo ngamnye kufuneka kwenziwe iqela leendlela kwizithuba ezincinane phakathi kwabo. Eyona Isalathisi ukuba uqeqesho yimpumelelo - imvakalelo lidiniwe elolonga umzimba.

Iqela imithambo ekhaya kathathu ngeveki ukuze isebenze. Kwezinye iimeko, xa use- kwinkqubo ethile kwi umqeqeshi, inani leeyure kunye neentsuku ngeveki ungahluka. kweseshoni nganye yoqeqesho kwi ukulungisa kuthetha ngokwawo:

• imilenze mahi kumacala ahlukeneyo;
• squats;
• kumathambeka;
• umzimba kunye dumbbells kunye izikali.

Ukwandisa ukusebenza zoqeqesho, kwakunye ixesha elincinane kakhulu ukulungiselela umzimba ukwenza ntoni ehlotyeni kuba, ukuba wenze kathathu ngeveki uqheliso zilandelayo:

1. Rock leendaba iiseti ezimbini maxesha-50.
2. Musa ukulibala malunga kuxhuma, ukwenza bebadlula-4 ngo-50-60 iyaxhuma.
3. Exercise ehamba emhlabeni, icholwa kwaye sanga ngamadolo akhe esifubeni - imizuzu emi-5.

Ukusebenzisa uhlale usempilweni kwaye ezintle!